Friday 6.30.2023

Coach’s Notes: Day 5 (like Day 2) combines hinge strength (Deadlifting) with Upper Pressing Strength (Bench Press).

First off, you will definitely want to work with a partner or group of 3 for today’s strength work, as it requires two barbells, a rack, a bench, and (potentially) a lot of weights. This hinge/push superset is the main focus for today, so take your time, and make all of your sets solid working sets.

Note the tempo on the Deadlifts, as we are working here on a slower eccentric, as well as a pause on the floor for each rep. When the barbell reaches the floor, do not relax — keep the same level of tension that you would if you had never put it down, but start each rep from a dead-stop (no touch-and-go reps here).

The Close Grip Bench is just slightly narrower than a typical bench, with elbows staying in a bit closer to the body, and making for a slightly longer range of motion than a wider grip version. Use this week to feel out loading, and aim to make the final two reps of your final two sets a challenge (same goes for the Deadlift).

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Deadlift x 5-6 reps @ 31X1 (be strict here — only load as heavy as good form will allow)
Rest 90-120 seconds
Close Grip Bench Press x 6-8 reps @ 20X1
Rest 90-120 seconds

B. Three sets for max reps of:
60 Seconds of Echo Bike (for Calories)
60 Seconds of Toes to Bar or Anchored Sit-Ups
60 Seconds of Burpees to 6" target
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds